Dance Routine 1 Bop To The Beat (Head & Heart (feat.MNEK) Joel Corry)

Use this dance card in conjunction with the online dance video for maximum benefithttps://vimeo.com/503488482/2b011d25ba

These cards provide a short Movement 1 Marching Movement 2 Clapping in a circle description for each routine as well as tips on how to transition Marching (like a soldier) is walking but with more Forward facing, clap your hands or residual limbs together choreography from standing or bend in the knee as you lift the leg. in a circle (starting in to top right hand corner) reach as seated for participants who have high up as you comfortably can, reaching up to your an amputation, are static seated or 16 marches, a total of 16 counts to the music or as right and then your left side, repeat left low and then wheelchair/power chair users. per the video you can perform the movement at half finally right low to complete circular movement. speed the tempo to give a total of 8 marches. One march per every two counts. You can half speed the tempo so that you clap every four counts (instead of eight counts) giving you a total of four claps. • Upper limb – use your residual limb if you are missing A lively energetic track perfect for your hands or alternatively use your shoulders instead. Reach up as high as you comfortably can, stretch over to the energising the body and mind. The • Lower limb – try marching with your prosthesis, right hand corner and clap your hands or residual limbs together. routine is designed to be repetitive and or you can complete the movement seated. Stretch over to the left hand corner and clap. Take your hands or the choreography can be repeated • Wheelchair User – you can march with your feet only, just your residual limbs down to the left side of your body and stretch to throughout the whole track and is arms or both arms and feet. Adapt to suit your impairment. the left hand corner, clap. Then over to the right bottom corner. based on four movements. The routine can be completed standing or seated. Perform twice. • Upper limb – Reach as high and as low as you can with both your limbs (sound limb and residual limb), or circle movement of upper body. • Lower limb – No adaptation required. • Wheelchair User – No adaptation required for lower limb wheelchair users.

Perform twice. Dance Routine 1 Bop To The Beat (Head & Heart (feat.MNEK) Joel Corry)

Use this dance card in conjunction with the online dance video for maximum benefithttps://vimeo.com/503488482/2b011d25ba

A lively energetic track perfect for Movement 3 Sideways Movement 4 Good times energising the body and mind. The routine is designed to be repetitive and movement and shake Create a thumbs up sign with your hands. Stretch your left the choreography can be repeated arm forward in front of you with your thumbs up sign. Stretch 1. Step out to the left with the left foot and then throughout the whole track and is your right arm forward in front of you with your thumbs move the right foot to join the left foot. based on four movements. The routine up sign. Keeping the thumbs up sign, bring the left hand 2. Take four bounces with shakes, bending the knees can be completed standing or seated. down to your left hip. Then the same for the right side. and shake both hands (residual limbs) four time. 3. Repeat the movement to the right. Perform twice.

• Upper limb: Repeat the whole routine. • Sideways movement – no adaptation required. • Shake – your hands (residual limbs if you don’t have a hand/s). Move your limb in and out. At chest level from the chest to the side. Tempo • Bounce – no adaptation required. Tempo is the beat or rhythm, so you could say two moves per • Lower limb: beat if doubling up on the tempo, half speed on the tempo • Sideways movement – If wearing a prosthesis means doubling the tempo so you would clap per two beats. be careful with sideways movements. • Shake – no adaptation required. • Bounce – bounce up and down bending the knees. Above the knee amputees will need to unlock the knee joint (DO NOT DO THIS IF YOU ARE UNSTEADY ON YOUR PROSTHESIS). With microprocessor knees, push forward with your residual limb to achieve the bounce. • Wheelchair User: • Sideways movement – in a wheelchair is a swivel. Swivel to the right and then repeat to the left. Swivel the chair or your body. • Shake – no adaptations required. • Bounce adaptations (is not an option) instead use your legs or arms or bend forward then back, repeat.